Wednesday, January 25, 2012

A. 150 Double Unders

B. Deadlifts 85% of 370 (315) x5x3

C. Push Press 85% of 170 (145) x5x3

D. Upright Rows 135x10x3

E. 10 Ground to Shouler w/ Atlas stone, 173#

Tuesday, January 24, 2012

A. 150 Double Unders

B. 2 man team
6 rounds of: (3 each)
5 Power Clean, 135/95
10 Front Squat
5 Jerk
20 Pullups
-alternating with partner

Picking up where I left off...

I focused on some strength and o-lifting over the past few months and the posting would've been monotonous, so I got lazy and didn't do it. I have seen vast improvements since August.

Clean & Jerk - 265
Jerk - 275
Snatch - 195
Front Squat - 285 (though I can probably hit 300 now)
Back Squat - 350
Press - 145 (was stagnant with this forever and can probably hit 155 now)
Deadlift - 450

My training has migrated to a strength base with some interval work work mixed in. My basic training schedule has looked like this:
Monday: Volume Day (Back Squat/Press)
Back Squat 10x3 sets
Press 8x3 sets (cleaning from ground)
Shrugs
Tuesday: Interval/sprint day
-CrossFit with rest or sprint intervals
Wednesday: Intensity Day
Deadlift 5x3 sets
Push press 5x3 sets (clean from ground)
Upright Rows
Thursday: OFF
Friday: Olympic Lifting
Snatch, Clean & jerk, Front squats 3x5 sets, weighted pullups
Saturday: WOD/Interval day
CrossFit WOD either all out or with built in rest

I'm going to stick with this method until the CF Sectionals. This year I will only do the sectional WOD's once on Saturdays.

Tuesday, August 2, 2011: Week 5, Workout 22

Strength:

A. Snatch (65%x2, 70%x2, 75%x1) x 3
120-130-140

B. C&J (65%x2, 70%x2, 75%x1) x 3
155-165-175

Conditioning:
4 rounds of:
6 DB Muscle Snatch, 50% of MS, 35# each
6 Box Jumps, 30"
12 KTE's

Time - 8:19

Monday, August 1, 2011: Week 5, Workout 21

*Final week of current cycle. Overall volume will be reduced for 1RM testing on Saturday. Post on new cycle will be next Sunday, August 7th.

Strength:

A. Back Squat 90%x2x2
-280

B. Snatch Pull 90%x2x2
-166

C. Power Jerk 80%x2x3
-188

Secondary work:
A1. Weighted Pullups 4x3, 1:00 Rest (35#)
A2. HSPU 5x3, 2:00

B1. Weighted Pushups 10x3, 1:00 rest (25# plate)
B2. GHD Situps 10x3, 2:00 rest

Daily Report:

• Body: Good. Knees are a little tight from softball yesterday.
• Sleep: 10 hrs. good
• Nutrition: strict + dairy
• Notes: Good day of training. Back squats felt solid.
  

Sunday, July 31, 2011: REST DAY

REST DAY

Notes: Played softball from 2-4pm.

Saturday, July 30, 2011: Week 4, Workout 20

Max for day

A. Snatch
165-175-185[PR]-187.5[F]

B. Clean & Jerk
205-215-225-235[FJ]-240[FC]

C. Back Squat (HB)
275-290[PR]-300[F]

Daily Report:

• Notes: Had a solid attempt on the 185 for a PR. There was a slight press out in the bottom with my right arm though. Got under 187.5 but could not lock out. C&J felt heavy today and the tennis elbow issue came back after a couple heavy sets. Back squat was solid and my knees are feeling good. Tried 300 again but got on my toes in the bottom and missed. Didn't want to try again.
  

Friday, July 29, 2011: Week 4, Workout 19)

Strength:

A. OHS
-Max for day: 225-235[F]-235[PR]
-80%x2: 188

B. Snatch 70%x2x5
-128

C. Deadlift 5x3, +5
-335

Conditioning:
5 rounds of:
5 DB Power Snatch
5 DB Power Jerk
5 DB Split Clean (Each leg)
*15% of best power clean - 35# each

Notes:
-Pressed the bar back instead of up trying to get it overhead for the first 235#.

Thursday, July 28, 2011: REST DAY

REST DAY

Wednesday, July 27, 2011: Week 4, Workout 18

Strength:
A. Front Squat 83%x3x5
-220

B. Snatch Pull 95%x2x3
-175

C. Jerk
-max for day: 185-205[F]-205-215-225[F]
-90%x1x3: 195

MetCon:
3 rounds of:
250m row
3 rope climbs
10 Sandbag shoulders, 50% BW (5/each)